As Julia Rucklidge says in her TED Talk, “Nutrition matters. And if we’re really ready to get serious about mental health, we need to get serious about the critical role played by nutrition.”1
Individual nutrients have been the focus of many studies attempting to determine the role that they may play in normal brain function and mental health. Let’s look at each to discover just how they support mental well-being.
Omega-3s are large molecules that help increase cell membrane fluidity and are the most well-studied nutrients for brain health. The n-3 LC-PUFAs (long-chain polyunsaturated fatty acids) EPA and DHA are commonly known to support mental health by facilitating neurotransmitter release, providing membrane structure and stability, and supporting advanced, integrated central nervous system activities such as attention, alertness, and motor coordination. EPA plays an important role in dopamine signaling, while DHA, the most abundant LC-PUFA in the brain, supports cell membrane fluidity and is highly concentrated at the end of the dendrites and supports synaptic release of neurotransmitters as well as improving neuronal signaling.
Deficient intake of omega-3s or excessive intake of omega-6s have been shown to affect the metabolism to favor omega-6 and thus further decrease the availability of both omega-3s DHA and EPA in the brain.
L-methylfolate is the active, bioavailable form of B9 and folate that crosses the blood-brain barrier. L-methylfolate helps convert the amino acid tyrosine to dopamine, which is a neurotransmitter that is often deficient in those struggling with lack of focus and attention.
Pyridoxal-5’-phosphate is the active form of vitamin B6 that helps synthesize dopamine and serotonin.
Methylcobalamin is the active form of vitamin B12 that calms the nervous system and helps fatty acid synthesis.
We often know vitamin D as the sunshine vitamin, but vitamin D3 also plays a role in supporting mental health and brain development. It supports memory and helps maintain normal cognitive function.
Magnesium plays a key role in supporting brain health and in the formulation of neurotransmitters dopamine and serotonin. Magnesium deficiency can impair the brain’s ability to regulate important neurotransmitters like dopamine and serotonin, which can contribute to impaired sleep, irritability, lack of focus, mood shifts, and fatigue. Since dopamine signaling is important for normal attention and is often disrupted in individuals dealing with lack of focus and emotional balance, nutritional deficiencies of magnesium can exacerbate it.
B vitamins, vitamin D, and magnesium are the cofactors and precursors that support proper regulation of neurotransmitters, which are needed for optimal cognition.
Zinc is a trace mineral that plays a role in regulating the dopamine transporter and supports memory and normal cognitive function. “In a 2017 study, researchers found that rats who had been given zinc supplements showed signs of improved memory and mental functioning.”3
Iron is important to mental health as a coenzyme of tyrosine hydroxylase, critical for dopamine synthesis—which is important to support normal attention. Iron is also important in its role in hemoglobin in the blood and transporting oxygen to the neuron. Iron deficiency impairs the brain’s ability to regulate important neurotransmitters like dopamine and serotonin, which can lead to loss of energy, lack of concentration, worry, and fatigue.
Accentrate® products contain Tissue-Targeted® EPA and DHA in phospholipid form, L-methylfolate, bioavailable forms of vitamins B6 and B12, vitamin D3, and riboflavin. They are formulated to provide lipid nutritional support essential for healthy focus, mood, emotional balance, and cognitive function.
MZI™ products contain the chelated form of the minerals magnesium, zinc, and iron and supports attention, focus, mood, and overall well-being. These minerals are in chelated form in order to be more absorbable/ bioavailable, to have reduced gastrointestinal issues, and to not have a metallic taste.
MZI™ is designed to provide a comprehensive approach when used with one of the Accentrate® products, but it can be used by itself for those looking to add mineral supplementation to their supplement regimen. When purchased in a bundle with any Accentrate® product, MZI™ is discounted 45%.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References:
[1] YouTube. (n.d.). https://www.youtube.com/embed/3dqXHHCc5lA
[2] Life Time. (2023, October 4). 8 key supplements to boost your mental health — naturally. Experience Life. https://experiencelife.lifetime.life/article/8-key-supplements-to-boost-your-mental-health-naturally/
[3] Sandusky‐Beltran, L. A., Manchester, B. L., & McNay, E. C. (2017). Supplementation with zinc in rats enhances memory and reverses an age-dependent increase in plasma copper. Behavioural Brain Research, 333, 179–183. https://doi.org/10.1016/j.bbr.2017.07.007
